Although many of us know the training action of pull-ups and what it is called, how many of us can better complete this training action?
Generally speaking, pull-ups are a difficult training action for many of us who have little training experience, especially for female friends with poor muscle strength.
Of course, many of our male friends can't do pull-ups, so next, Bian Xiao, I will introduce you how to do pull-ups from my own point of view, hoping to help you.
First of all, Bian Xiao, I want to tell you that the first step in doing pull-ups is to learn to feel the strength of your back muscles. To do this, we must learn to isolate our back muscles and reduce the strength of other muscles.
What we need to know is that pull-ups are a highly complicated training action. The so-called high complexity means that when we do pull-ups, there are still many muscles involved in the body.
Generally speaking, when we do pull-ups, we mainly exert our strength on two major muscles, one is the latissimus dorsi and teres major's back muscles, and the other is the biceps brachii on the arm.
If we want to increase the strength of back muscles, the first thing to do is to learn to reduce the strength of biceps brachii on our arms.
When doing pull-ups, besides reducing the strength of our biceps, there is another way to increase the strength of our back muscles. Bian Xiao, let me introduce you next.
First, reduce the strength of biceps brachii.
To do this, there is a simple requirement, that is, to standardize the pull-up training movements, and not to make your pull-ups too distorted and nonstandard.
And if we want to achieve the standard of pull-ups, we should observe and learn more, and see how other fitness giants do pull-ups, and then let ourselves imitate and learn slowly.
Generally speaking, when we do pull-ups, we need to pay attention to two points if we want to make the action standard. One is to keep your body straight, hold your head up and abdomen in order to make your back muscles work better.
The second is to spread your upper arm, which we often say is the big arm, outward, try to make your upper arm and your trunk on the same plane, and reduce the stress on the biceps brachii as much as possible, so as to increase the stress on our latissimus dorsi as much as possible.
Second, focus on the back muscles.
Many of our beginners can't feel the strength of the target muscles well when doing a lot of fitness exercises, even though they have done standard exercises. A very important reason is that their attention is not enough, and their attention is not on the target muscles.
So, we are doing a pull-up life. If we want to make our back muscles feel more powerful, it is very important to focus on the back muscles without distracting.
I hope what I said above is helpful to everyone. If not, please comment below.